Oven Baked Tilapia
Overview
Tilapia is native to Africa, including Ghana, and it is one of the fish Ghanaians eat most. It belongs to the Cichlidae family, grows fast, and has a mild flavour and tender flaky flesh that takes on whatever seasoning it is given, which is why it appears in so many different preparations. In Ghana it is most closely associated with banku, the fermented corn and cassava dough. Grilled tilapia with banku and a fierce pepper sauce is one of the country's defining meals, sold from roadside grills and chop bars and eaten with the fingers. The tang of the fermented banku against the mild fish is the whole reason the pairing works. This version bakes rather than grills, which is the practical domestic method and gives a cleaner result without a charcoal grill. The seasoning is a marinade rather than a rub, built on oil, garlic, ginger, chilli and soy sauce, and the source names two commercial Ghanaian spice blends among the ingredients. Any all purpose seasoning stands in. Banku and tilapia is generally eaten as lunch or dinner rather than breakfast, though the source is relaxed about that, noting there are no strict rules.
AFN Heritage Note
Tilapia is native to Africa, including Ghana, where it is conventionally paired with banku, a fermented corn and cassava dough. Grilled tilapia with banku is among the country's most widely eaten meals.
Ingredients
Dietary tags are provided by contributors as a guide, not verified by AFN, and they depend on the products you buy. If you have a serious allergy, check every ingredient yourself. Cooking, allergies and your own judgement
Directions
- 1
Preheat the oven to 200°C.
- 2
While the oven heats, pat the tilapia dry to remove excess moisture.
- 3
In a small bowl, mix the vegetable oil, minced garlic, all purpose seasoning, salt, soy sauce, chilli powder and ground ginger into a marinade.
- 4
Place the tilapia in a shallow dish and pour the marinade over, making sure each piece is coated evenly.
- 5
Leave to marinate for about 10 minutes so the flavours penetrate.
- 6
Transfer the fish to a baking sheet or pan.
- 7
Bake for approximately 12 to 15 minutes depending on thickness. The fish is done when it is opaque and flakes easily with a fork.
- 8
Serve hot, with banku or a side of your choice.
Africook’s Notes
- Pat the fish thoroughly dry before the marinade goes on. Wet fish steams rather than roasting and the seasoning slides off.
- Baste with a little extra marinade partway through so the fish does not dry out. The source is specific about this.
- Do not over-marinate. Ten minutes is enough; longer in an acidic marinade starts to break down the delicate flesh.
- Judge doneness by flaking rather than by the clock, since fillet thickness varies enormously.
- Score whole tilapia two or three times on each side so the marinade reaches the flesh rather than sitting on the skin.
- The commercial blends named in the source are Ghanaian brands. Any all purpose seasoning or fish rub works in their place.
Reviews
2 reviews
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made this at 200C on sunday when it was too windy for a braai. added 5ml extra soy sauce and a bit more chilli powder to the marinade. fish was so tender, cooked in exactly 25 mins. definitely making it again just now for the family.
I used whole tilapia with deep cuts on the sides so that garlic and ginger marinade could soak inside well. The soy sauce gave it such a nice colour after baking! My husband cleared his plate completely, e sweet sha o.